The Lydiard Method – Training For Your Next Big Race

Many athletes struggle with their competitive running after they graduate from high school or college. Some athletes are burned out and take a break from the sport and have to get back into shape. Others lose all motivation to run once they are away from the team environment, and some simply do not know how to develop a training schedule.

Developing a training schedule is not always an easy thing to do. Many runners simply do not know much about why they do different workouts. They may not understand exactly when in their training program they are supposed to incorporate their long runs, tempo runs, or intervals workouts. This article’s goal is to discuss one method of organizing your training. The method was developed by Arthur Lydiard. Arthur Lydiard is considered by most of the running community to be the best running coach of all time.

Marathon Conditioning (10 weeks)

According to the Lydiard method the first phase of your training for any endurance race should be Marathon Conditioning. The marathon conditioning phase should be 10 weeks in length. The goals of this phase are to improve your aerobic foundation and help prevent injuries. The improved functioning of your heart and lungs increases your aerobic foundation. Marathon Conditioning also strengthens connective tissues and ligaments which will help you prevent injuries.

To develop you training schedule for the marathon conditioning phase you should start with short runs on a consistent basis. Gradually you can lengthen the distance of your runs. To lengthen the distance of your runs start with lengthening one run a week. Then you can increase that number to two runs a week. When you plan your training for this phase make sure that you follow the hard/easy principle. This principle says that you should run one day hard and then the next one or two days easy before doing another hard day. During the marathon conditioning phase a longer mileage day is considered a hard day. It does not necessarily have to be run fast or hard. Here is an example of what a Marathon Conditioning phase build-up may look like. If you can run three miles everyday without becoming overly fatigued you could start lengthening your runs. After a few weeks your weekly workout might have changed from three miles everyday to five miles on Monday, three miles on Tuesday, five miles on Wednesday, three miles on Thursday and Friday, and 8 miles on Saturday. Sunday would be a rest day. That is just an example and may not be the best way to organize a schedule for you. If you noticed on Saturday the sample schedule included an eight mile run. During the marathon conditioning phase Lydiard suggests increasing the time of one run per week until that run reaches two hours in duration. If you are a beginner in running the two hour run may be increasing your total time running too quickly in the 10 week phase. If this is the case then you should pick a shorter duration for your long run.

Hill Resistance (4 weeks)

The Hill Resistance phase should be 4 weeks in length, and it serves as a transition phase. The goal of this phase is to transition your body from the slower running in the Marathon Phase to the faster running in the Track Training phase. The Hill Resistance phase will begin to introduce anaerobic exercise to you and it will add power and flexibility to your legs.

There are several different types of workouts that can be included into your schedule during this phase. The first one is steep hill running. While maintaining good running form you can run up a steep hill that is 300 to 800 meters in length. While doing this workout your legs should be lifted up until they are almost horizontal to the ground. The second workout is hill bounding. Find a hill with a moderate grade and a length of about 200 meters. Use bounding strides to climb the hill. You should feel like a deer jumping over a fence. A third workout is Sprinting Drills. Examples of Sprinting Drills are high knees, strides, bounding, and butt kicks. You should do one of these workouts, or a workout similar to this, 1-3 times per week during the Hill Resistance phase. The rest of the week should include easy running.

Track Training (4 weeks)

The track training phase is 4 weeks in length and is a phase in which you will do intervals and/or repetitions on the track that will help you with you goal race. The workouts you choose for this phase should focus on developing the systems you will need for your goal race. Some examples of these workouts might include 400 meter repeats, 800 meter repeats, 1-2 mile repeats, and ladder workouts. The phase is called track training, but the workouts do not have to be done on the track. Finding a flat section of road and doing intervals from telephone pole to telephone pole may be your desired way of training during this phase.

This is a very important phase in your training, but when doing track training caution must be used. This is the phase in which injuries are more likely to occur because of the increased intensity of the workouts. It is better to be under-trained in this phase as opposed to over-trained. Once your body begins to become over-trained you will have a hard time fighting off illnesses and avoiding injury. This is you bodies way of telling you to take it a little easier. One way to help prevent over-training is to make sure you follow the hard/easy principle that was discussed earlier.

Coordination (4 weeks)

The coordination phase is where you start to get all your systems ready for the goal race a few weeks down the road. The coordination phase is the time for you to start incorporating sprint drills and time trials into your training.

Running time trials allows your body to become familiar with the effort required during your goal race. One thing to remember about time trials is to not become discouraged with your time. Once you get to this phase of your training you should be in great shape. Many times you may set a personal record for an event during a time trial. Other times you may not run as fast as you think you are capable of. If this is the case for your time trial just remember that most people can not run as fast by themselves in a time trial as they can against competition in a race.

Sprint drills are also important to your goal race. These drills allow you to develop more leg turnover (speed) by developing muscle strength. These drills also improve your running form which improves your efficiency.

Freshening Up (1-2 weeks)

The freshening up phase (also know as a taper phase) is when everything should begin to come together. In this phase your training decreases and your body recovers from the hard work you have put in during the past 22 weeks. This is the time when you may not be able to sit still due to the extra energy your body has that you are not using due to the decreased training. Be cautious during this phase. This is not the time to go out and play a game of pick-up basketball to burn off some extra energy. This is also not the time to put in extra training because you are feeling energized. The length of the freshening up phase is usually 1-2 weeks, but it can depend on the athlete and the goal event. Freshening up for a marathon usually takes 3 weeks.

Down Time

Once you reach the end of the freshening up phase you have your goal race. If everything goes according to plan you should have ran one of the best races of your life. After this race comes a very well deserved period of your training. This is also a very important part of your training. While this period is not an actual named part of the Lydiard Method it is a part of almost all training methods. After your goal race you should have some down time. During this down time you should take a few weeks to relax and refresh yourself physically and mentally. These few weeks of relaxing should include jogging easily. Do not feel guilty if you miss a few days here or there during your down time. Be cautious not to miss too many days because you will begin to lose all the progress you made during the previous training cycle.

If you have not already done so now is the time to pick out your next goal race and begin the training cycle again, and build upon the progress you made. The Lydiard Method is a training cycle that can be followed over and over to build up for goal races. As with all training methods it takes time to improve. If you continue to follow the Lydiard Method over a long period you may set personal records in races that a few years ago you could only dream of. To quote the great coach Arthur Lydiard, “It is not the best athlete who wins; but the best prepared.”

Information for this article came from the Lydiard Foundation. http://lydiardfoundation.org

July 27th, 2010 by 12oclock in Portable Basketball Pole Articles | No Comments

Building Your Backyard Basketball Court

Basketball is regarded as among the most favorite sports nowadays. This is because this sport is the good way for them to be fit and healthy and at the same time a good stress alleviator. For children, playing basketball is something that would develop different values like determination and teamwork.

These are the main reasons why there are already lots of people who are building their own outdoor basketball courts at their houses’ outdoor space. If you are planning to do the same, there are several things that you have to consider several things before anything else such as building these outdoor courts in your homes.

The very first thing to consider is the type of court that you would like to have in your home. Outdoor basketball courts come in two different options. The first one is to build outdoor basketball courts that are permanent or just go with temporary outdoor courts.

If you will choose permanent outdoor courts, what will happen is that you have a lasting court on your driveway. This makes your outdoor court a permanent one. Your driveway or yard will have a tall pole installed with boards that will serve as your goal.

You have another option if you are not into the idea of permanent outdoor courts; your option is to purchase the portable goals that you can assemble at home. With this, you just have to assemble them whenever you like to play and just disassemble it after. In this way, you can bring back the original look of your driveway or yard.

The one and only problem that you may have with this kind of goal is the aspect that setting this up will take up a lot of your time. With this, you will sweat more in assembling than in playing the game itself since you will spend time and effort just to set it up.

It can be very convenient if your driveway area has walls since you can just get boards and attached it on the walls. This is a good way for you to save time and space because you do not have to build any poles or waste a lot of time in assembling the portable ones.

Outdoor basketball courts are easy to build as long as you have the idea of your options. You can get these basketball goal options in different stores and sport shops. With this, you can just enjoy playing this sport even you are in your home and still have enjoyable time.

July 23rd, 2010 by 12oclock in Portable Basketball Pole Articles | No Comments

Child’s Picnic Table Plans – My Kids Didn’t Believe I Built it

Have you ever found yourself wondering where did my holidays go and more importantly why haven’t I finished any of the DIY projects that I planned to do over the holiday period? This summer just gone I had promised my family to plan and build a childs picnic table.

The good news is:

I had already brought a great set of child’s picnic table plans so I could simply follow them.

The bad news is:

I am the opposite of a ‘handyman’ – Building a Lego castle is at the top of my DIY resume.

Spending time with my family is my number one favourite thing in the world. I knew that if I was able to build a picnic table for my 2 little girls that it would create a great place for us to spend some quality time. As an added bonus the table will get my girls outside and away from the television. The only thing left to do was put the kids picnic table plans into action. Ok I’ll admit it, I was scared – I didn’t want to mess this simple job up and show my lovely girls that their dad is no good at building.

Finally we entered the last few days of the holidays and I still hadn’t even picked up the kids picnic table plans.

“Ok – lets bite the bullet, get out my dusty tool box and get started”

First step was to check the picnic table plans for all of the materials that I would need. Then off to the hardware store to pick them up. My first reaction was “could this project really be this cheap?” It seemed like such a bargain that I almost thought something was wrong. Only one way to tell – Pass me my hammer it’s time to get building.

After buying the materials and picking the girls up from basketball I was left with a day and a half of my holidays left to complete this project. To my surprise the whole process was pretty simple. The plans I had brought earlier basically told me exactly what to do, the one thing they forgot to mention was that when you miss the nail and hit your finger with your hammer it really hurts.

The picnic table was finished at 3pm on the Sunday afternoon. Just in time for an outside dinner. When the kids saw my handy work they couldn’t believe their eyes. They even started calling me Bob (as in Bob the builder). Whilst that might have been going a little too far I was very proud of my accomplishment. If you want to get your kids outside and give them a great play area then you might want to think about building your own child’s picnic table. If I can do it then you can too.

July 8th, 2010 by 12oclock in Portable Basketball Pole Articles | No Comments

Outdoor Gear – How To Set Up Your Own Outdoor Basketball Court

Basketball is a great sport played both indoors on courts and outdoors on cement and other surfaces. Not everyone has access to an indoor basketball court, so your own outdoor court may be your only option. Playing basketball outdoors, however, will require the right gear to make it as much fun as playing indoors.

Choosing a basketball goal is the first priority. For a home with a driveway that has plenty of space for dribbling and running plays, the best goal to get is the kind that can be screwed onto the wall of the house or over the garage door. This type of goal is simple to setup, but you will need a ladder and the appropriate tools to mount it on the wall. You will also need a friend’s help for this project; they will need to hold the goal for you while you attach it to the wall.

For houses without a garage or suitable wall, the same type of goal can be mounted on a pole cemented into the ground.

If you don’t want a permanent structure and need to be able to put your goal out of the way, you will need a portable one. This kind of goal is the most challenging to assemble, and can take anywhere between 5 hours to a full day, although once assembly is complete, you will have a premium basketball goal. The instructions will let you know what tools are needed to assemble the goal and before play, you will need fill the base with water to ensure that it is stable You can place this type of goal anywhere you want, and moving it around will be easy as it will have wheels on its base. An added advantage of this type of goal is that it can be adjusted to different heights to suit different players.

Once you have a goal, you will need a basketball. When picking an outdoor ball, avoid the cheap non-branded basketballs and go for one of the top brands like Wilson or Spalding. Depending on your ball, you may need air stems and a pump, however, a new kind of basketball is available now which has a built in pump arrangement To keep your ball in good condition, wash any accumulated dust from it, before storage.

Outdoor basketball games will need extra accessories around the court to help improve play. When playing indoors, many teams have music playing to help players run better. If this is your preference, run a lead outside for a radio or make sure you have good batteries. The music will not only encourage your team, it will also provide entertainment for spectators or sideline team members while they are waiting to play.

Outdoor games can be long and the exercise and heat of the sun can be draining, so make sure you have a cooler and ice on hand as well as a supply of energy drinks to keep the players on form.

May 25th, 2010 by 12oclock in Portable Basketball Pole Articles | No Comments

Play in Your Swimming Pool This Summer With Your New Poolside Basketball Hoop

Is a big dose of summertime fun about to enter your life? I sure hope so. Ask yourself if those beckoning plastic-rimmed hoops of fun are about to make a splash on your poolside this year. In several ways pool basketball hoops are a bit the same as your typical basketball court basketball hoop. There is a plastic hoop and you can play a traditional game of basketball with it. The only difference lies in the fact that the poles that support the hoop are usually smaller, as players will be aiming for the hoop from the pool. Moreover, a poolside hoop has a weighted base which prevents the basketball station from sliding around or toppling over. While you don’t usually hear much about pool toys, they have indeed been shown to dramatically increase summertime fun. Well I’m sure you can tell what’s coming next. Is a new pool basketball hoop worth adding to your pool toy collection? Well that depends.

Does this sound fun to you? Let’s make a go at it and see. Imagine your kids screaming and laughing in your swimming pool, desperately engaged in a rough and tumble game of basketball — all in the safety of the pool’s water. No cuts and bruises to be had here. No scrapes against the hard asphalt. Rather, a nice pickup game of pool basketball takes place, well, in the pool — with the safety of the water to cushion your youngsters falls. A point of personal preference in choosing your new pool basketball hoop lies within trying to determine just how exactly you are going to mount it. Some hoops require concrete construction and quite a lot of labor to affix to your poolside. While others simply maintain their position by filling up a supplied weighted area with regular tap water from the hose. In any case, we’re sure you can see, poolside fun does indeed await.

April 20th, 2010 by 12oclock in Portable Basketball Pole Articles | No Comments

How to Get the Best Deals in Garage Door Prices

Home improvement projects take up a lot of your time and money. The garage often becomes the last on the list for a makeover and usually the short end on the funds. The good news is that garage door prices can be affordable.

There are some areas of the garage door where cost comes into play:

1. What it’s made of. The materials that make up the door figures in the total cost. Wooden garage doors made completely of hardwood tend to be more expensive than those made of a combination of hardwood and plywood or insulating materials.

Fiberglass and aluminum doors are less expensive than wooden doors. However, many homeowners find the charm and the design possibilities of wooden doors worth the investment. Aluminum doors dent easily too and may not be suitable if the driveway is used for various activities such as the hockey or basketball half-court of the kids.

Heavy weather stripping can cost too. Consider the climate in your area. Homes located in places where the rise and fall of temperature is not too drastic do not require as much weather stripping and insulation than those homes in places with harsh winters.

2. What design you’re after. It may seem that prices for garage door are not highly affected by the design, but there are some instances where it does. For example, doors with glass accents tend to be more expensive, especially with stylized or etched glass details. The glass windows are best suited for those who need additional light in their garage even when the door is closed.

Choosing between a flip-up and a roll-up mechanism also makes a big difference. Flip-up or canopy door types are more affordable than roll-up doors. The former is the most popular for homes, provided that there is ample clearance for the door to swing up and over. Sectional roll-up doors are more expensive but they save on space and allow you to park right in front of the door as it opens.

3. What accessories you want added. Door for garage prices will also depend on the additional features you want included. Prices in automatic doors vary, depending on the preferred safety features.

Special entrances or wicket doors can also be installed. These doors allow you to enter and exit the garage without having to fully open the door.

4. Who’s installing it. DIY or leave it with the pros? There are many do-it-yourself garage door kits in the market today. Going DIY will let you cross out the additional installation cost. All you’ll need are a few basic tools and a clear, sunny weekend.

However, you may have to have the professionals install the door if the size of the garage does not match any of the standard pre-fabricated cuts or if you’re all thumbs in home improvement projects.

There are many designs out there that are pre-cut to fit most garage door sizes. The key to getting the best deal in prices on doors for garage is to be clear in the size of the garage, how you plan to use the garage (as a multi-function work shed or a simple carport), and your budget.

March 30th, 2010 by 12oclock in Portable Basketball Pole Articles | No Comments

Basketball Standards, Hoops and Goals – What’s the Difference?

I work for an online sports paraphernalia company that offers a wide variety of basketball apparel and equipment. So much so that potential customers are often confused about what to buy and what will ultimately fit their needs. The majority of the confusion pertains to basketball standards, hoops and goals and what each entails. Well, here’s the skinny on each.

Basketball Standard: Basketball standards are the most expensive of the bunch. They can be either portable or stationary. When you think basketball standard you should think of the type of basketball system that is used in the NBA or out on the playground. Simply put, a basketball standard is the entire package – rim, backboard, net and pole.

Basketball Hoop: When little Johnny writes to Santa Claus telling him he wants a basketball hoop for Christmas, he means that he wants the entire package. However, a basketball hoop is not quite the entire package. A basketball hoop is the combination of a rim, net and backboard, but no pole. Think of your high school gym. Yes, you probably had a basketball standard in there somewhere which the basketball team most likely used for real games. But you also had basketball hoops on the surrounding walls. That is what a basketball hoop is – a rim, net and backboard that can be fastened to an already existing structure.

Basketball Goal: The name of this particular piece of equipment get its name from its intended purpose. The word goal is something you strive towards. In sports, the goal is usually the place where you score points. Well, the same is true in basketball. The goal is just another name for the rim.

When purchasing sporting equipment, it is good to know the difference between the various technical terms associated with each individual sport. If you don’t, you may unintentionally buy something which you did not want.

March 29th, 2010 by 12oclock in Portable Basketball Pole Articles | No Comments

Basketball Hoops For Sale – How to Make Sure That You Get the Right One For Your Home

There are tons of basketball hoops for sale, and it can be difficult to sort though them all to get the best deal for you. But really, if you ask yourself just a few questions, it should be fairly easy to discern just what kind of basketball system is right for you.

Who is Going to be Playing On It?

Are the players going to mostly adults or children? Children generally don’t do too much damage to basketball goal and don’t demand a very large backboard, so you can get a basketball hoop for sale with a backboard in between forty four and fifty four inches and it will work just fine. If you are buying for adults, however, you might be better off buying a 48, 60, or even a regulation 72 inch backboard. This gives you a lot more basketball backboard area to do things like bank shots. Adults can also benefit form having a thicker pole and a pole pad to prevent injuries.

How Much Assembly Do you Want to Deal with?

What exactly do you value most when buying basketball system? One that is very easy to install or one that will last you a long time? Some people just want a simple basketball goal to shoot around on and would prefer for the assembly to be as simple and hassle free as possible, and they would benefit from getting things that make assembly easy, like a ground sleeve or a cheap portable system that doesn’t require any tools to assemble. However, when looking at basketball hoops for sale it’s important to always remember that you can hire a local handyman to assemble the basketball hoop for you if you so desire.

How Often Are You Going to Be Playing With It?

If you suspect that you are going to be playing on it frequently, you should put durability at a high priority. Highly durable basketball hoops for sale typically feature square poles, one piece poles, and backboards that are reinforced with aluminium or steel.

What are Your Home Owner Association Regulations?

If you are a member of a HOA, it’s best to look over the regulations before you look at basketball goals for sale. Some homeowner associations forbid the installation of in ground basketball systems, while others forbid wall mounted goals as well. If this is the case, it’s smart to just purchase a good portable basketball hoop. You can just roll it out whenever you want to play hoops, and roll it right back into your garage at night.

Find the Best Deals

All of the basketball goals for sale come at a wide variety of prices, so you have to make sure that you are getting the best deal possible. Two smart ways to save money include looking for places that offer shipping for free and just learning about the variety of basketball systems for sale out there. The more that you learn about basketball goals, the more money that you can save.

March 10th, 2010 by 12oclock in Portable Basketball Pole Articles | No Comments

Outdoor Hoops For the Basketball Enthusiast

Imagine Saturday mornings after breakfast, or any weekday evening after a long day of school or work, heading out to the driveway or backyard for a quick game of hoops with family or friends. Relieve stress, get in shape, and just unwind more often with your own outdoor hoop that’s ready for you whenever you need it. With the general message in the media these days being one of a more active lifestyle, a basketball hoop is one easy way to ensure you’re taking care of yourself in that arena.

With the number of options that today’s busy consumer has in front of them, two things can happen. One, you can easily become totally overwhelmed and be lead into the wrong choice. Two, and much better, with a little research and comparison, you can find just the right hoop for your home with a little bit of help. The time that it takes to ask the right questions of yourself and the salesperson assisting you will pay great rewards over the lifetime of your new hoop.

There are many choices in styles, sizes, and materials used in hoops. All are available as a complete unit, to include hoop and net, and sometimes a pole. If you would like your outdoor hoop to mount right to the side of your home, that is also a possible choice. Wall mounted units easily attach to any pitch roof, and many have the option of an adjustable height with an easy to use hand crank. If you don’t need the height adjustment for your wall mount unit, there are fixed height backboards and hoops to choose from.

Portable units are quite popular for homeowners who have more space out in the front yard or who need to play on the street in front of their home. These units come with a base that can be filled with sand or water, a pole and the complete backboard with hoop and net. It can take a little practice getting accustomed to the base sticking out close to the net, but all in all this is a great choice because the hoop can simply be rolled out to the street and back up again after the game.

Materials used to make outdoor hoops are weather resistant and able to withstand the elements of several different climates, from sun to snow. Tempered glass backboards are the choice of professional institutions, but there are also choices such as steel, which is vandal resistant, and fiberglass or acrylic. All of these are viable choices for the home basketball court and come in a wide price range.

One last thing to take into consideration when purchasing your new outdoor basketball hoop is the manufacturer’s warranty. Sales associates at local stores can assist you with the basics of the warranty on a potential unit. Warranty information can also quickly be found online.

March 9th, 2010 by 12oclock in Portable Basketball Pole Articles | No Comments

How to buy a vacuum cleaner

If you're planning a new vacuum cleaner, then read this manual and ensure that you get to the right one for your needs known.

1. Take into account because it replaces your existing vacuum cleaner. It's too big, too heavy or not at all to the task? If it is broken, you can upgrade your existing vacuum cleaner itself?

2. Once you've decided you need a new vacuum cleaner, make sure the right size. If the vacuum easy to maneuver, you can add all the toolseasy? Space is likely to be a problem, it must be somewhere, because they live when not in use. It makes no sense to buy a feature packed model that is too large for the storage space. Make sure that the cleaner you choose the right weight and height right. It's too heavy to carry to the top? Does it hurt when you turn away, because it is not the right height?

3. It would be better with a vertical cylinder or vacuum cleaner? VacuumsCleaning products are smaller and easier to handle while cleaning erect are often more convenient to use.

4. If a bag or a bagless vacuum? This can be a problem if you often have to empty the bag, or you can not have a preference.

5. How many times your vacuum cleaner will be used? If you use every day in a hotel or other business environment in order to be more robust needs a vacuum cleaner once a week in a small apartment.

6. What kind of soil isbe cleaned? Some vacuum cleaners are able to clean more than one type of flooring, so you do not need more than one floor cleaning. If you do not see laminate and carpet, because, when you can both be cleaned with the cleaner itself?

7. What tools do you need? Depending on the size and type of room you will be clean, you may need to reach a long pole extending to the ceiling, or in hard to reach the nozzle columns, or for cleaning of upholstered furniture.

8. Do you have pets orAllergies, so it may be necessary to check if your vacuum cleaner has a HEPA filter. This will ensure that pet hair and other allergens are not left on the floor.

9. Keep in mind that cheap is not necessarily the best value. If you know that you are using a much cleaner, and that for a long time, so use a good vacuum cleaning the house, are they not the right choice. You might save money initially, but is likely to be replaced as soon as possible to useoften.

10. You are shopping in a store or online? If you have already tried a model that you want to buy, you may need us to see if you can find cheaper. However, you may prefer to buy locally for additional rest.

Now you know what you're looking for in choosing a new vacuum cleaner, there's no excuse for the wrong model! There are many to choose from and remember that the main brands are very popular for a reason.

February 27th, 2010 by 12oclock in Portable Basketball Pole Articles | No Comments